1 . emom x 5
4-6 bar muscle ups
intermadate scale reps or use a band
beginners do muscle ups from a box
2 . emom x 5
30 du + 10 hspu or 5m hs walk
intermadate scale reps, do 5-7 reps
beginners do 2 wall walks or 10 hand release push ups
3 . for time
30-20-10 overhead walking lunges
10-20-30 pull ups
